If you're born female, you definitely need to take vitamins. Only 7% of the population have excellent eating and exercise habits and if you're one of them, you probably won't be reading this. So of the dozens or so of vitamins you need to take and the hundreds of supplements available in the market, which one should you take? Here's your guide to the best vitamin supplements women should have:
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Fit to the bone
One of the major concerns for women is osteoporosis, a debilitating condition where bone mass deteriorates and becomes more porous, making women more susceptible to fractures. To solve this, you'll need calcium and Vitamin D. Calcium becomes easier to absorb with the help of the D vitamin, which you can get in generous amounts from the sun.
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If you don't want to risk a sunburn or if you live and work under fluorescent lights, take Vitamin D supplements instead. But keep your intake within the recommended daily allowance because high doses over long periods can be toxic. There are other sources of Vitamin D if you don't want to take supplements, such as fatty fish, D-fortified milk and cod liver oil, but the amounts in these foods are so tiny you're better off with a supplement.
You're fit, healthy and tire easily.
You're an active woman who exercises regularly, eats well and maintains body weight that's well within your healthy range. So how come you're always tired?
The answer probably lies in a deficiency in your iron intake and you don't even have to be anemic in order for low iron to affect your energy level and performance. Iron is one of the important trace minerals needed in order for cells to function properly. It also helps in the formation of healthy red blood cells.
You're vegetarian.
If you're nixing red meat and animal products for pure vegan joys, you could be robbing yourself of important vitamins and minerals. One of those is iron. Of course, you could get good sources of iron from plant and plant products, but they are not easily absorbed by your body.
So you have a choice: either double your iron dose from plant food or take supplements. To ensure that your body absorbs iron sufficiently, take C supplements or eat generous amounts of spinach, strawberries, broccoli and oranges.
You need good skin.
It's not just vanity. Having good skin is a reflection of how you take care of yourself. For that, you'll need antioxidants like Vitamins E, A and C. Vitamin E helps counteract cell aging and can help in the prevention of heart disease, memory loss, cataracts and cancer. Vitamin A helps maintain healthy eyes, boost immunity and help maintain healthy tissues. Vitamin C promotes fast healing, reduce sun damage, risk of cancer, heart disease and cataracts.
You need a good heart and a good brain.
For this, you'll need to take Vitamin B12, usually found in shellfish, eggs, poultry, milk and red meat. Vitamin B12 helps prevent memory loss, nerve damage, anemia, heart disease and depression. It is also necessary for the proper functioning of your brain.
Other B vitamins also help keep your mind sharp and your heart healthy. Vitamin B6, for example, not only works like Vitamin B12, it also helps produce the necessary brain chemicals that keep the synapses free and active.
Another important B vitamin for women is folate or folic acid. This is especially helpful for women who like their wine. Wine in moderate amounts is good for the health, but it also reduces the absorption of Vitamin B.
Know the Most Important Vitamins Women Should Take
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